Thursday, April 3, 2014

Quinoa Payasam | Vegan | High Protein | Dessert

Know What You Eat: Looking for Healthy Nutritious Vegan version of Payasam/Kheer. Check this out. It has twice the protein of regular cereal grains, contains less carbohydrates, more healthy fats, fiber, phosphorus, calcium and is high in iron. A complete Gluten Free Vegetarian Grain. Lets discuss about the recipe, I saw this first at Shanavi's blog Kitchen Secrets and wanted to try ever since, though some changes were made like I used cracked wheat instead of Sabudana (Tapioca) added almonds and coconut milk according to our diet and it just turned out very well.

Quinoa Payasam

Quinoa Payasam Recipe : Adapted With Changes From Kitchen Secrets

  • 1/4 C Quinoa
  •  1/3 C Split Chickpea (Channa dal)
  • 1/4 C Cracked/Broken Wheat
  • 1 to 1 1/2 C Jaggery  (acc to taste)
  • 2 C Light Coconut Milk (Almond milk is good too)
  • Cardamom powder A  pinch
  • Nutmeg Powder  A pinch

For garnish
  • 1 tbsp Roasted Cashews, broken
  • 2 Tbsp Roasted Almonds,coarsely powdered
  • 2 Tbsp  Chironji seeds (Botanical name = Buchanania latifolia Roxb)
  • 1 Tbs Raisins
  • Wash Quinoa as per the instructions  mentioned in the back of the cover. Soak Quinoa for 15 minutes separately. Soak the channa dal and cracked wheat for 15 minutes as well. 
  • Pressure cook the channa dal along with cracked wheat for 2 whistles. ( U may do this as a stove top process as well . But that's very time consuming. )
  • Cook quinoa with enough water until they fall flat. Will definitely take 10 to 12 minutes to cook.
  • Once its cooked, with no water left, transfer the cooked dal + cracked wheat mixture to the cooked quinoa . Combine well. Add in coconut milk,  jaggery, cardamom & nutmeg powder  and mix well. Cover the pan 3/4 th so that the jaggery melts and incorporates with the payasam. Bring the payasam to a boil and simmer for 2 minutes and switch off.
  • Dry Roasted nuts / raisins separately to a golden brown color. Add  nuts mixture to the payasam and serve warm.. 

Eggless Nutritious Oats Fruit & Nut Scones

Know What You Eat:  Whole grains one like Oats, play an essential role in promoting your overall good health. Aside from fiber, whole grains can also provide you with a number of essential vitamins and nutrients, including folate, iron, magnesium, selenium, thiamine and riboflavin. Eating the recommended three servings of whole grains each day can also help reduce your chances of developing several serious diseases, such as heart disease, and might help with maintaining a health weight. It also lowers the risk of developing heart disease, Promotes satiety, which is important for weight management maintains healthy blood pressure, as well as keeps you regular..
Nutty Fruity Oats Scones


1/2 C Almond flour  ( almonds can be powdered in grinder )
1 C Quick cooking oats
1/2 C Whole wheat pastry flour
1/4 C Oats Flour
3/4 C Yogurt OR Apple sauce
1/2 C Candied Fruits (Tutty fruity)
2 Tbsp Mixed Nuts, roughly chopped
1  tsp Baking soda
1- 1/2 tsp Baking powder
3/4 C Melted Butter
1 C Brown Sugar ( add more acc. to taste ) can also be replaced by honey.
Few drops of Mixed Fruit /Vanilla Extract (essence)


1.. Add quick cooking oats, almond flour, whole wheat pastry flour in a bowl, add sugar, baking soda, baking powder, butter and candied fruits to the flours and mix until the flour mixture start turning like crumbs.

2.. Now slowly add yogurt or apple sauce and knead everything as a dough.
3.. Meanwhile preheat the oven to 350F
4.. Sprinkle some flour over a plastic sheet, place the dough over the flour and roll the dough as a disc or thick roti, add few more nuts & tutty fruity chunks over the dough, press with hands.

5.. Now cut this disc into 8-10 triangles.
6.. Bake this scones for 15-20minutes or until its turns pinkish brown, done..Enjoy warm or cold with tea as a quick breakfast, anytime healthy and guilt free snack.

Mango Breakfast Smoothie

Know What You Eat: Want to loose weight without STARVING?????....Feel fuller faster on a hectic morning schedule, then this is "the all in one smoothie" you can prepare in minutes, gives you a full serving of fruit, fiber, calcium along with some crunch....and essential omega 3's..makes your heart, stomach and mouth all HAPPY.. Addition of  Chia seeds when exposed to water, it forms a coating of gel, increasing its size and weight. Since the gel is made of water, it has no calories, meaning that it helps your body think it is full, without adding calories! !!! 
Note for diet watchers...Well, Mango can be replaced with other fruits like peaches,berries,apple etc which has lower calories and less natural sugar..

mango breakfast smoothie

 Serves: 2
Preparation time 10 mins

2 C Skimmed / Low-fat Milk
1 C Ripe Kesar Mangoes, chopped
2 tsp Chia seeds/Gel(soak in 6 tsps water and let it sit for few minutes)
1/2 C Post Honey Bunches of Oats(reduced sugar) breakfast cereal
1 Tbsp Honey/Xylitol (Mango was sweet so I did not added )
Few Blueberries (optional)
A pinch of Cardamom powder
Few Crushed Ice

1.. Blend in all the ingredients except the oats cereals along with some crushed ice in a blender.
2.. Top it with honey bunches of Oats or your favorite cereals and serve immediately.

Dates Figs & Nuts Roll | Vegan | Diabetic Friendly

Know What You Eat: Diabetic friendly, dried figs and dates can be used in a variety of dishes. Think of the mouth-watering desserts or drinks that can be made from dates and dried figs. Sorry for increasing your appetite, I myself couldn’t resist the thought.Apart from being rich in natural fibers, dates also comprise of a lot of other nutrients, like oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper, magnesium, etc. In fact, it is said that one date is a minimum of a balanced and healthy diet Split chickpea a high protein content along with different nuts and flavorful coconut together makes this recipes naturally healthy, protein & fiber rich. Not to forget dates are good source of Iron too..Grab these flavorful lowfat, high protein, sugarfree vegan guilt free snack and feel fuller and faster.Sending it to Healthy Lunch Box Ideas Guesst hosted by Arthi & started by Kalyani..

Figs Date Nut Roll,Sugarfree

Recipe: Date Fig & Nuts Roll | Diabetic Friendly | Vegan 
Preparation time: 15 mins Cook time: 7 mins

2 C Dates, pitted
1/2 C Dry Figs,chopped

1/4 C Split Chickpea, roasted

1/4 C Mix Nuts (Almonds, Walnuts, Pistachios, Cashew)
1/4 C Desiccated Coconut
1 tsp Fresh Cardamom pwd

1 tsp Ghee (optional) (not for vegan version)

Figs Date Nut Roll,Sugarfree

1.Microwave  diced figs, dates in a safe bowl, until  its done to soften figs so it works well in your food processor and also helps binding.
2. Coarsely ground roasted split-chickpea, and all the nuts, and keep it aside.
3. Churn dates & figs in the food processor first, as soon as it starts to form a lump, transfer it into a bowl. Now add cardamom powder, desiccated coconut,chickpea and nuts coarsely grounded powder .
4. Fold in everything like you make a dough and try to make a roll on your counter top,or using 2 ziplock bags, OR (non vegan version ) you can add 1 tsp of Ghee on your palm and rub it nice to make this roll..
3. Once the roll is made, put it in refrigerator for 15-20 mins, bring it out and then cut it into 1/4th inch or desired thickness. Enjoyy!!